Abtastic Routine #1
*5 Circuits
- Flutter Kicks (x20 each)
- Hip Raises (x20)
- Bicycles (x20 ea)
- Bent Knee Wipers (x20 ea)
- Triangle Crunches (x20 middle + right leg up + left leg up)
- Recovery (x60 sec)
Abtastic Routine #2
*4 Circuits
- Leg Scissors (x10 ea)
- Flutter Kicks (x15 ea)
- Hip Raises (x15 ea)
- Bicycles (x15 ea)
- Wipers (x15 ea)
- Russian Twists (x15 ea)
- Triangle Crunches (x15 middle, +15 right leg up + 15 left leg up)
- Recovery (x60 seconds)
Abtastic Routine #3
*3-4 Circuits
- Flutter Kicks (x100)
- Recovery (x15 sec)
- Leg Scissors (x100)
- Recovery (15 sec)
- Bicycles (x 100)
- Recovery (x60 sec)
Abtastic Routine #4
*4 Consecutive Circuits
- Alternating V-Ups (x10 each leg)
- Wipers (x10 each side)
- Double Crunches (x10)
- Wide Leg Sit Ups (x10)
- Triangle Crunches (x10/mid/10 left/10 right)
- High Plank Superman (x10 each)
- Bird Dogs (x10 each)
- Prone Superman (x10 each)
Abtastic Routine #5
*5 Circuits
- Hanging Knee Raises (x20)
- Elbow Plank March (x10 each leg)
- Elbow Plank T-Roll (x10 each side)
- Alternating V-ups (x10 each leg)
- Bicycles (Concentrated) (x10 each leg)
- Recovery (60 seconds)
Abtastic Routine #6
*4 Consecutive Circuits
- Mountain Climbers (x30 seconds)
- Prone Hyperexetnsions (x30 seconds)
- Prone Reverse Hypers (x30 seconds)
- Prone Superman (x30 seconds)
- Dry-land Swim (x30 seconds)
- Flutter Kicks (x30 seconds)
- Leg Scissors (x30 seconds)
- Bicycles (x30 seconds)
- Wipers (x30 seconds)
Abtastic Routine #7
*5 Consecutive Circuits
- Hanging Leg Raises (x10)
- Stability Ball Jack-Knives (x10)
- Stability Ball Alternating Crunches (x10)
- Hyperextensions on Glute/Ham Machine (x10)
- Stability Ball Reverse Hyperextensions (x10)
- (Standing) Stability Ball Leg Raises Holding Stability Ball Forward (x10 each leg)
Abtastic Routine #8
*4 Consecutive Circuits
- Mountain Climbers (x10 each leg)
- Prone Hyperextensions (x10)
- Bow Flexes (x10)
- Prone Superman (x10 each leg &/or opposite arm)
- Dry-land Swim (x10 each leg &/or opposite arm)
- Supine Hip Raises (x10)
- Double Crunches (x10)
- Alternating V-ups (x10 each leg)
- Flutter Kicks (x10 each leg)
- Wipers (x10 each side)
Abtastic Routine #9
*5 Circuits with a 10lb-25lb medicine ball
- Hanging Medicine Ball Knee Raises (x10)
- Standing Alternating Knee Raises with Torso Twists (10 each leg)
- Stability Ball Bicycle Crunches (on ball) (x10 each leg)
- Stability Ball Russian Twists with Medicine Ball (x10 each side)
- Recovery (60 Seconds)
Abtastic Routine #10
*4 Consecutive Circuits
- Mountain Climbers (x10 each knee)
- High Plank Superman (x10 each arm and opposite leg)
- Bow Flexes (x10)
- Dry-land Swim (x10 each arm and opposite leg)
- Bicycles (x10 each knee)
- Alternating V-ups (x10 each leg)
- Double Crunches (x10)
- Flutter Kicks (x10 each leg)
Abtastic Routine #11
*5 Circuits
- Seated Recline Broomstick/Barbell Twists (x30 each side)
- Standing Broomstick/Barbell Twists (x30 each side)
- Recovery (60 Seconds)
Abtastic Routine #12
*5 Circuits
- Hanging Full Leg Raises (x10)
- Roman Chair Knee Raises (x20)
- Concentrated Side Raises with a Twist on Back Extension Apparatus (x10 each side)
- Concentrated Back Extensions with Alternating Reaches (x10 each side)
- Barbell Twists (x20 each side)
- Recovery (60 seconds)
Abtastic Routine #13
*4 Consecutive Circuits
- Reverse Lunge & Forward Knee Strike (Alternate Sides) (x30 Seconds)
- Mountain Climbers (x30 Seconds)
- Bird Dogs (Kneeling Superman) (x30 Seconds)
- Prone Superman (x30 Seconds)
- Dry-land Swim (x30 Seconds)
- Supine Leg Scissors (x30 Seconds)
- Alternating V-ups (x30 Seconds)
- Bicycles (x30 Seconds)
- Flutter Kicks (x30 Seconds)
- Wipers (x30 Seconds)
Abtastic Routine #14
*5 Consecutive Circuits
Stability Ball Reverse Hyperextensions (x20)
Stability Ball Prone Superman with 2 Second Pauses (x10 Each Leg/Arm)
Stability Ball Supine Crunches (x20)
Stability Ball Supine Bicycles with 2 Second Pauses (x10 Each Knee)
Stability Ball Supine Russian Twists (x10 Each Side)
Stability Ball Reverse Hyperextensions (x20)
Stability Ball Prone Superman with 2 Second Pauses (x10 Each Leg/Arm)
Stability Ball Supine Crunches (x20)
Stability Ball Supine Bicycles with 2 Second Pauses (x10 Each Knee)
Stability Ball Supine Russian Twists (x10 Each Side)
Abtastic Routine #15
*4 Circuits
- Weighted Hanging Knee Raises (x20)
- Weighted Side Raises with a Twist on Back Extension Apparatus (x10 Each Side)
- Weighted Alternating Side Back Extensions (x10 each side)
- Weighted Stability Ball Alternating Side Crunches (x10 each side)
- Weighted Standing Twists at Chest Height with Elbows Up (x10 each side)
- Recovery (60 Seconds)
Abtastic Routine #16
*4 Consecutive Circuits
- Prone Bow Flexes (x10)
- Prone Alternating Hyper Extensions (x10 each side)
- Low Plank Marches (x10 each Leg)
- Elbow Plank T-Rolls (x10 each side)
- Elbow Plank Side/Hip Raises (x10 each side)
- Double Crunches (x10)
- Bicycles (x10 each knee)
- Flutter Kicks (x10 each leg)
- Wipers (x10 each side)
Abtastic Routine #17
*4-5 Consecutive Circuits with Quick Transitions
- Supine Stability Ball Exchanges (x30 Seconds)
- Seated Alternating Medicine Ball Slams (x30 Seconds)
- Prone Stability Ball Jack Knives (x30 Seconds)
- Seated Recline Medicine Ball Twists with Leg Up (x30 Seconds)
- Supine Bicycles (x30 Seconds)
- Jump/Speed Rope (x30 Seconds)
Abtastic Routine #18
*5 Circuits
- Hanging Full Leg Raises to Bar (x10)
- Hanging Half Leg Raises to Waist (x10)
- Hanging Knee Raises (x10)
- Hanging Side Raises (x5 each side)
- Recovery (x60 Seconds)
Abtastic Routine #19
*5 Circuits
- Mountain Climbers With Hands on Stability Ball (x20 each knee)
- Stability Ball Bicycles (x10 Each Knee)
- Prone Bow Flexes ON Stability Ball (x20 Each Knee)
- Stability Ball Single Leg Jack Knives (x10 Each Leg)
- Alternating Reverse Lunges with Explosive Forward Knee Strike (x10 Each Leg)
- Jump/Speed Rope (x60 Seconds)
- Recovery (x60 Seconds)
Abtastic Routine #20
*4 Circuits Total (2 Circuits of 20 Reps Fast & 2 Circuits of 10 Reps with 1 Second Pauses)
- Prone Bow Flexes (x20+20+10+10)
- Prone Alternating Hyper Extensions (x20+20+10+10)
- Low Plank Marches (x20+20+10+10)
- Alternating V-Ups (x20+20+10+10)
- Bicycles (x20+20+10+10)
- Leg Scissors (x20+20+10+10)
